20 February 2026
In a recent video, Dr. Milo Wolf takes a critical look at Ryan Human's claims about shoulder training, specifically addressing the use of Electromyography (EMG) as a tool for measuring muscle activation. Dr. Wolf's video, titled "Influencers Need to Stop Using EMG (Science Explained)," dives deep into the science behind muscle activation and hypertrophy, providing viewers with a comprehensive analysis of the topic.
Dr. Wolf begins by critiquing the reliance on EMG data, stating that it does not accurately predict muscle growth. He references various studies that demonstrate a lack of correlation between EMG readings and actual hypertrophy, emphasizing that many influencers misuse this data to create misleading content. He argues that while EMG can provide interesting insights, it should not be the primary metric for evaluating exercise effectiveness.
One of the main themes of Dr. Wolf's analysis is the importance of isolating the target muscle during exercises. He explains that the goal should be to maximize activation of the deltoids while minimizing the involvement of the traps. To illustrate this, he discusses various shoulder exercises, comparing their effectiveness based on EMG readings.
Dumbbell Side Laterals: Dr. Wolf compares different forms of side laterals, noting that performing them in the scapular plane can initially yield better results. However, as fatigue sets in, trap activation increases, diminishing the effectiveness of the exercise.
Partial Rep Side Laterals: He identifies this variation as a potential solution for those struggling with trap activation, suggesting that using lighter weights can help maintain deltoid engagement.
Cable Variations: Dr. Wolf highlights the benefits of using cables for lateral raises, as they provide consistent tension and are less likely to lead to improper form.
Dr. Wolf also discusses the rear deltoids, advising against traditional rear delt fly movements, which he claims are ineffective. Instead, he recommends exercises that keep the arms close to the body, such as machine side laterals and specific cable movements, which yield higher activation percentages.
For anterior deltoids, he emphasizes the importance of grip and elbow position during exercises like front raises. He suggests that a supinated grip with a slight bend in the elbow can significantly enhance deltoid activation.
Be Skeptical of EMG Data: Understand that while EMG can provide insights, it should not be the sole basis for exercise selection or effectiveness.
Focus on Muscle Isolation: Prioritize exercises that maximize deltoid activation while minimizing trap involvement.
Experiment with Variations: Try different forms of lateral raises, including scapular plane variations and partial reps, to find what works best for you.
Utilize Cables: Incorporate cable exercises for shoulder training to maintain tension and improve form.
Adjust Grip and Elbow Position: For front raises, use a supinated grip and a slight elbow bend to enhance anterior deltoid activation.
Dr. Wolf's video serves as a reminder to critically evaluate fitness advice, especially when it comes from influencers who may not have a solid scientific foundation. By focusing on evidence-based practices, viewers can optimize their training and achieve better results.
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